H4 | Clams (Heel Float) - Band
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This is the highest level of the clam with load and a more advanced core / hip stability exercise and more difficult level of gluteal and external rotation strengthening.
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Demonstration and Instructions
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Set up as for Clam and have a loop band around the top of your knees. Before you begin the leg movement, hover your feet a few inches off the ground. Make sure you don't sink through your waist as you lift. You may need to place a hand on the ground for stability initially but as your core strength improves you should be able to maintain this position without using your hand. Use the same sqqueze effect with your heels and your glutes to external rotate the hip and open the top knee up. Keep focussed on the squeeze / contraction on both the up and the down phase of the knee.
Special Notes |
Alternative Exercise
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